Strength

Back Squat 8-5-5-5-5-5-5

Today we’re performing 6 sets of 5 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.  Work up to a strong effort set of 5 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed.

WOD

3 Rounds for Time
40 Sit-ups
30 Walking Lunge Steps
20 Air Squats

Workout notes: Simple but effective when performed at high intensity.  Focus on quality mechanics even though the movements are simple.  Your torso should be upright for both the lunges and the squats. Keep your heels on the floor move through the full range of motion for both movements.